THURSDAY 04/17/2025

NO OPEN GYM SUNDAY 04/20/25

Hope you all felt all our love and appreciation for each and every one of you last week! Thanks to everyone who came out on the Ruck and congrats to those who won some cool things during our raffle. Let's get back in the gym this week and crush it! We start off the week with a workout focused on upper body muscle endurance, setting the tone for a solid training block. Tuesday brings single-arm pulling paired with moderate rep wall balls, followed by a core-crushing chipper on Wednesday that intensifies with each round. Thursday flips the script with a gymnastic descending chipper, and Friday keeps us pushing hard with devil’s presses leading into a descending rep scheme. We’ll wrap up the week on Saturday with a high-energy partner workout, alternating between meters and fast-paced rounds of double unders and toes to bar.

Open Gym Times this Week | Thursday 6:30 pm, Saturday 11 am - 12 pm and Sunday 10:30 am - 12:30 pm

Committed Club - Make it to 16 classes this month to earn your spot in the club + a sticker!

EVENTS:

May 26th 9 AM- Memorial Day Murph (PRE-SALE T-SHIRTS COMING SOON TO THE APP)

June 6th 10 AM - CrossFit Total Test (putting our all hard work over the months of Mar, Apr, and May to the test)

June 28th 11:45 AM - Nutrition Workshop

‍Whiteboard of the Day

Athletes will be performing hang squat snatch for 6 x 2. Athletes will be working around 75% of their 1rm Snatch. Athletes will deadlift the bar and lower to the hang position. Athletes will find that hook grip will assist in staving off grip fatigue. Athletes should focus on keeping the bar close and chest up/lats engaged as the bar comes down to the hang position to prevent unnecessary strain on the low back. Once full extension has been achieved during the pull from the hang position, athletes should aggressively pull themselves under the bar to the squat position. Breathing out with each lift and breathing into a braced core when the bar is locked out overhead will assist athletes with efficiency and positioning. If athletes do not have the appropriate mobility to perform an overhead squat, have them modify this movement to a hang power snatch.

Athletes will be completing 3 sets of 3 reps at 80-90% of 1RM. The snatch high pull is a strength-building accessory lift designed to improve your snatch mechanics, pulling power, and bar path. It reinforces the first and second pull of the snatch while allowing you to train with heavier loads than your full snatch. Athletes need to focus on keeping their back tight, chest up, lats engaged to maintain tension during the lift. From the start, push through legs, not just pulling with the arms. Hips and shoulders rise together (avoid early hip rise). Once past the knees, aggressively extend hips and knees. As you extend, keep the bar close and pull with the traps and arms. At full hip extension, shrug aggressively and begin the high pull. Don’t pull too early—this phase should feel like a natural continuation of the extension. Smooth from the start and then explode into triple extension.

This workout is a gymnastics stamina and explosive power test, gradually increasing in skill and intensity. The box movements keep the legs engaged while the pulling volume progressively increases in difficulty from pull-ups to bar muscle-ups. Manage grip & fatigue early, don't blow up in round 2.There is no rest between the 2 rounds. Athletes want to be controlled early on to save enough in their upper body to attack the final 3 rounds at the end.

Box Step Up: Move with a non-stop effort. The standard is to start with both feet on the floor and end with both feet on the box with the athlete standing at full extension. Athletes must alternate the leg they step up with on each rep. Stepping up with the same leg for successive reps is a no-rep.

Box Jumps: Be careful and explode on every rep. Pacing should be steady while being cautious of heavy leg fatigue. Athletes must show full extension and control when on top of the box. Encourage athletes to either jump down or step down, but not rebound. Explain how rebounding is typically reserved for competition or competition prep, as it places a large amount of strain on the Achilles tendon. This movement can be modified to a box step-up or equal calories to reps on the bike erg.

Pull-Ups: Athletes should choose a variation of pull-ups that will allow them to complete sets of 8+ reps at a time. These sets should be of moderate difficulty if modified to a different movement. Athletes should use a band tension (if banding pull-ups) to allow for the recommended number of reps above and not “slingshot” them over the bar due to too much assistance. Pull-ups can be modified to banded pull-ups, ring rows, or bodyweight rows on a racked bar (attached to the rig with bands).

Chest to Bar: Athletes need to be able to complete consistent sets of 5 or more reps at a time.. Athletes should choose a grip width similar to their regular pull-up grip or slightly wider to accommodate the space needed to get their chest to the bar. For athletes who can butterfly regular pull-ups but cannot butterfly chest to bar, please encourage them to stick with kipping to keep reps consistent and avoid no-repping. If they can’t perform butterfly chest-to-bar pull-ups before the workout, they should practice them later as an accessory piece when fresh. But for now, have them stick with kipping. Modify this movement to kipping pull-ups, ring rows, or jumping pull-ups. Choose wisely when deciding the size of the sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.

Bar Muscle Ups: Athletes should only perform these if they are proficient in the movement, especially under heavy fatigue. It is an Open workout, and I love seeing people try to get their first. After a few tries, athletes should scale to stay moving. A solid kip will be needed to perform BMU consistently. Keeping the legs long and together during the kip will help assist in focusing the momentum and drive from the kip in one direction, resulting in a strong kip. For athletes with difficulty with turnover, ensure that the wrist is closer to a false grip position rather than a dead hang. Movement can be modified to burpee pull-ups or muscle-ups from a box (ensure that the box is stable and oriented to prevent tipping over)

STRENGTH:

Hang Snatch

4x2

Every 1:30 (4 sets)

2 Hang Squat Snatch @75%+ of Snatch 1RM

Snatch Pull

3x3

Snatch High Pull @80-90% of Snatch 1RM

METCON:

REO Speedwagon

Freedom (RX'd)

3 Rounds

8 Box Jumps (24/20)

8 Chest to Bar Pull Ups

-into-

3 Rounds

4 Box Jumps (30/24)

4 Bar Muscle Ups

‍

Independence

3 Rounds

8 Box Jumps (24/20)

6 Chest to Bar Pull Ups

-into-

3 Rounds

4 Box Jumps (30/24)

3 Bar Muscle Ups

‍

Liberty

3 Rounds

8 Box Jumps (20/16)

8 Jumping Pull Ups

-into-

3 Rounds

4 Box Jumps (24/20)

4 Jumping Chest to Bar Pull Ups